Twelve Tips for a Deeper Sleep

Find yourself staring at the ceiling? Listen up!

Bright lights stimulate wakefulness. Use dim lighting as bedtime approaches, and if you have to get up in the night use a flashlight or low-wattage light.Simiarly, use low light if you are reading in bed.

Any new smell, even one associated with relaxation, like lavender can make you more alert. You’re better off with a scent that makes you feel safe and comfortable. There really is something to be said for cuddling up with your spouse’s undershirt. 

You don’t need an expensive mattress or one with space age bells and whistles. There is only one good study on mattresses and it confirmed the Goldilocks theory. most people prefer a mattress that’s not too hard or too soft.

A lot of people take bedtime pain relievers that contain caffeine and don’t even realize it. Excedrin has 65 mg of caffeine per tablet. if you take two there is as much as a cup of coffee. Check the label.

A lot of dogs are very sensitive to noises outside, like other dogs barking or neighbours coming home late. A white –  noise machine or fan will drown out the noises, that are keeping your pet up, which will keep your pet from waking you.

One of the biggest disrupters of sleep is the pulling and tugging of sheets and blankets. I tell couples that each person should have their own.

For a man, how he slept the night before predicts that quality of his interactions with his spouse the next day. For a woman, how she interacted with her spouse that day affects how she will sleep that night.

Keep computer, TV’s and other gadgets out of the bedroom. They’re distracting and the blue light emitted from screens and monitors will disrupt melatonin production and interfere with sleep.

If you have allergies, you’re probably better off with a feather pillow which is more likely to be encased in tightly woven fabric which keeps dist mites out. Relatively few people are allergic to feathers whereas foam can exacerbate allergies because of its moisture content.

camomile tea is gently relaxing safe even for children. Skull cap, california poppy and valerian are stronger for true insomnia. There is a pharmacy in your backyard.

Try soaking your feet in cold water, perhaps with some epsom salts or bath oils. Dry  your feet vigorously with a towel and give them a massage. This will stimulate the 72,000 nerve endings in your feet and help your nervous system.

If the breath is calm so goes the mind. While lying in bed, try practising a relaxing breathe ratio for two mins inhale for four seconds, exhale for four seconds and repeat.

Found in the Readers digest pages 54 and 55

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